The Iron Cross and Maltese are two of the most iconic and challenging skills performed on the still rings in men’s gymnastics.
While both elements showcase immense strength, control, and dedication, they differ in technique, difficulty, and execution. In this article, we’ll look at what makes these moves different.
Contents
The Iron Cross
The Iron Cross is a static hold on the still rings where the gymnast maintains a cross position with their arms extended laterally, forming a straight line from hand to hand.
The body is held vertically, with the legs together and toes pointed. The Iron Cross requires significant shoulder and core strength to maintain the position and resist the force of gravity pulling the arms down.
Key points of the Iron Cross:
- Arms extended laterally, forming a straight line from hand to hand
- Body held vertically, with legs together and toes pointed
- Requires substantial shoulder and core strength
The Maltese
The Maltese is a more advanced skill that builds upon the strength and control developed through mastering the Iron Cross.
In the Maltese, the gymnast supports their entire body weight horizontally, with arms locked and hips level with the hands. The body is held in a straight line from head to toe, forming a cross shape parallel to the ground.
The Maltese demands even greater shoulder, chest, and core strength compared to the Iron Cross.
Key points of the Maltese:
- Body held horizontally, with arms locked and hips level with hands
- Straight line from head to toe, forming a cross shape parallel to the ground
- Requires exceptional shoulder, chest, and core strength
Iron Cross Vs Maltese: A Detailed Comparison
| Aspect | Iron Cross | Maltese |
|---|---|---|
| Body Position | Vertical, arms extended laterally | Horizontal, body parallel to the ground |
| Strength Requirements | Substantial shoulder and core strength | Exceptional shoulder, chest, and core strength |
| Technique and Execution | Maintain straight line from hand to hand | Maintain horizontal body position with hips level to hands |
| Progression | Prerequisite for the Maltese | Advanced skill built upon the Iron Cross |
| Difficulty Value | D-value skill (0.4 points) | E-value skill (0.5 points) |
| Execution Score | Deductions for bent arms, sagging, or piking | Deductions for sagging hips, bent arms, or lack of tension |
| Connection Value | Can be used as a transitional skill | Often used as a highlight skill in combination |
Body Position and Technique
The primary difference between the Iron Cross and Maltese lies in the body position.
- In the Iron Cross, the gymnast maintains a vertical body position, with arms extended laterally and legs together, forming a straight line from hand to hand. The focus is on keeping the body perpendicular to the ground and resisting the downward pull on the arms.
- In contrast, the Maltese requires the gymnast to hold the body horizontally, parallel to the ground. The arms are locked, and the hips are level with the hands, creating a cross shape.
Maintaining this horizontal position demands a higher level of precision and control, as any deviation from the ideal form can result in deductions or an inability to hold the skill.
Strength Requirements
Both the Iron Cross and Maltese require immense strength, but the Maltese takes it to another level.
- In the Iron Cross, the gymnast primarily relies on substantial shoulder and core strength to resist the force of gravity and maintain the vertical body position.
- The Maltese, however, demands exceptional strength in the shoulders, chest, and core.
Supporting the entire body weight in a horizontal position places significant stress on these muscle groups, as well as the elbow joints, which must remain locked and straight throughout the hold.
Scoring
The Iron Cross and the Maltese are two distinct gymnastic strength moves often seen in gymnastics rings. Here are the differences in terms of scoring:
Difficulty Value
- In the current Code of Points (2022-2024), the Iron Cross is classified as a D-value skill in the still rings apparatus. D-value skills are considered of moderate difficulty and are awarded 0.4 points for a successful execution.
- The Maltese, on the other hand, is classified as an E-value skill in the still rings. E-value skills are among the most difficult elements in the Code of Points and are awarded 0.5 points for successful execution.
Execution Score
In addition to the difficulty value, gymnasts also receive an execution score for each skill performed. The execution score is based on the quality of the performance, including factors such as body position, amplitude, and overall aesthetic. Judges deduct points for any errors or deviations from the ideal form.
- Iron Cross: Deductions can be taken for bent arms, sagging or piking of the body, or a lack of stability in the hold.
- Maltese: Deductions can be applied for any deviation from the ideal position, such as sagging hips, bent arms, or a lack of body tension.
Progression and Connection Value
The Iron Cross is often considered a prerequisite for the Maltese, as it helps gymnasts develop the necessary strength and control. Mastering the Iron Cross is crucial before attempting the more advanced Maltese.
- In a gymnastics routine, the Iron Cross can be used as a transitional skill, connecting to other elements such as a back uprise or press to handstand.
Example: Iron Cross to Back Uprise to Handstand (D + B = 0.1 connection bonus)
- The Maltese, due to its higher difficulty value, is often used as the starting or ending point of a complex strength sequence
Example: Swallow to Maltese (D + E = 0.2 connection bonus)
Iron Cross Vs Maltese: Learning Timeframes
Here’s a general overview of the typical learning timeframes for each skill:
Iron Cross
The Iron Cross is typically learned before the Maltese and serves as a prerequisite for it. The time to achieve a solid Iron Cross can vary widely, but here’s a general breakdown:
- Beginner to Intermediate Gymnasts: 1-3 years
- This assumes consistent training (3-4 times per week) and a solid foundation in basic ring skills.
- The first year often focuses on building the necessary strength and working on progressions.
- The second and third years involve refining the skill and increasing hold times.
- Advanced Gymnasts: 6 months – 1 year
- Gymnasts with a strong background in ring work and overall upper body strength may progress faster.
- This timeframe assumes they’re already proficient in skills like support holds, back levers, and muscle-ups.
Factors affecting learning time:
- Starting strength level
- Training frequency and intensity
- Quality of coaching and feedback
- Individual body proportions (longer arms can make the skill more challenging)
- Age (younger gymnasts often progress faster due to better strength-to-weight ratios)
Maltese
The Maltese is considered one of the most difficult static holds in gymnastics. Learning times are generally longer:
- From Iron Cross to Maltese: 1-3 years
- This assumes the gymnast has already mastered the Iron Cross.
- The first year often involves working on progressions and building specific strength.
- The second and third years focus on refining the position and increasing hold times.
- Total time from beginner to Maltese: 3-6 years or more
- This includes the time taken to master prerequisite skills like the Iron Cross.
- Some gymnasts may take longer, especially if not training full-time.
Factors affecting learning time:
- Proficiency in Iron Cross and other advanced ring skills
- Shoulder flexibility and strength
- Core strength and body tension
- Training frequency and quality
- Individual body type and proportions
- Age and recovery capacity
Important Considerations
- Individual Variation: These timeframes are averages. Some gymnasts may progress faster, while others may take longer.
- Quality over Speed: Rushing the process can lead to poor form and increased injury risk. It’s crucial to build a solid foundation.
- Proper Progression: Following a structured progression with appropriate difficulty increases is essential for safe and effective learning.
- Rest and Recovery: Adequate rest between training sessions is crucial for strength gains and injury prevention.
- Plateau Periods: Progress is often non-linear. Plateaus are normal and can be overcome with patience and adjusted training strategies.
Final Thought
In conclusion, while the Iron Cross and Maltese may appear similar to the untrained eye – both being static strength holds on the rings – they represent different levels of mastery in gymnastics.
The Iron Cross is the gateway to advanced ring skills, a challenge in its own right but also a stepping stone. The Maltese, with its heightened difficulty and demands, stands as a testament to the ultimate combination of strength, control, and technique in gymnastics.
Despite these differences, both skills share common threads. The journey to mastering either skill is long and challenging, requiring dedication, consistent training, and patience.
